Sunday, July 8, 2012

9.7.2012 – 15.7.2012


MONDAY 

Successful baby shower for Crystal. Only a few weeks out now. Good luck Crystal you have done an INSPIRATIONAL job during your pregnancy. Thanks for everything from everyone at HF FITNESS! Enjoy your time off and getting read for the baby to be born!



Focus
40:20 x 3
Small box – piston box jumps… not a high box just a height that you can do (even if ONE single plate) that you can jump on and off for 40 seconds x 3 rounds

Workout
For time:

50 Burpees
40 DU’s
30 Burpees
20 DU’s
10 Burpees
5 DU’s

2 minutes after you finish:

Max Reps:
Burpees in 1 min
Du’s in 1 min

(you may need your OWN iphone or stop watch to record your 1 min interval)

Your time for the first part and your max reps will be your score for this workout.


Core
Star Fish 30 each side x 3

TUESDAY

Everyone smashing out some ladder training!

Focus
MB Slams (partner)
1min on 30 off x 3

Workout
40:20 - (8 rounds - 24minutes)

Walking Lunge W/ Alternating Press
Push-Up
Strict Pull-up

Core
SB Crawls
Hip Extension


WEDNESDAY

Spot On!!

 


Focus
SB Balance on your butt for as long as possible.
(no one is to go to knees or harder without full supervision from a trainer)


Workout
60/60/60/60/REST (25minutes)

KB SDHP
Box Jump or Step Up
Sprints 10m
Lateral Step Overs
REST

5 Rounds

Core
60/60 x 3
360 SB spins
Ring Holds



THURSDAY 

What an amazing bunch of people we have at HF FITNESS!


Focus
SB Russian Twist (no weight just BWT)

Workout
33 Min Cutt off.
Partner up and take your time! No rush Just work!

10 x Deadlift
8 x Push Press  - KB (Each Side)
5 x SA  Horizontal Pull on rings or hardest version you can do. (Each Side)
 
Core
C’s
SB Superman

FRIDAY the 13th 

Come dressed in a scary freak costume to WIN a PT session. PT sessions will be given to all people who put in a great effort with their costumes! Some cool photos are what we're after!

 


Focus
If uneven numbers, we will rotate through until every team/person has had 3 goes on the rope shakes.


Partner Rope Shake
Partner Farmers Carry


Workout
40/20 x 5 rounds (25 minutes)

Sit-up
Turkish Get Up L side
Turkish Get Up R side
Floor Press L Side
Floor Press R Side


If using a Dumbbell. Try to use the same one for most exercises and challenge yourself.

Core
60/60 X 3
5 Point Heel Taps

SUPER SATURDAY

Tysha Grady has  just started her cleanse this year and is on an amazing journey to be the best an healthiest she can be!


Focus
Frisbee

Workout
Speed and Power

20:40 (7 rounds – 28 minutes)


KB Swing
Suicide Runs
Lunge Switch
Horizontal Wall Ball

Core
Lateral Hand Walks
Knee Flexion Hip Extension on SB



Sunday

 THE GRAND OPENING DAY

We at HF FITNESS are proud to announce SUNDAY classes starting at 8am with MICHAEL PEARSON. Michael is extremely passionate about the health and fitness industry and I have had the pleasure to train him and with him for well over 1.5 years now. He always gives his best and he will lead you all to some amazing results! Come down on Sunday to show your support. Al welcome, Unlimited and twice a week even if you have already competed 2 sessions this week as a special promotion.

***All twice a week members can attend as a special promotion offer even if they have used up their sessions during the week   ***


Focus
TEAM SLED DRAGS (we only have one sled now which means you will go in HEATS) 3 people in one team and do a time trial. From grass at the very end of the gym all the way to the purple mats.

Weight – 170kgs (as a team or 3) one person on each length of rope and one in the middle holding on to both sides.

Workout

In teams (the trainer will pick the teams either 3 or 2)

200m Run as a team

150 Squats
50 K2E or T2B
150 Rope Shakes
50m Farmers Carry (pinch grip 10kgs plates)
150 kb Swings
300 singles skips each or 125 Double Unders

400m Run as a team

For time

--------------------------------------------

The rules:

On the run, teams MUST run together or receive a penalty of 10 burpees.
Only ONE person working at any one time. If two are working team penalty of 10 burpees.
Spread the load out amongst your team
Have fun and all movements are modifiable for your needs so no stress.

Challenge accepted!!!


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